Today we're going to do a bit of a basic goodness meditation in two parts. We're going to do some mindfulness of the breath, which is probably gonna feel familiar to some of you, but we're gonna place an emphasis on noticing when we feel into our basic goodness. As part of that practice. And then we will allow this strong mindfulness experience to transition us successfully into an emotions practice. And we'll, we'll cross that bridge when we come to it, but we're going to acknowledge some of the goodness that's occurring right alongside some of the emotions that we experience. So if you want to join me in meditation posture feels right to you, that's very good. And I'll just mention a few things such as placing your feet firmly on the ground if you're in a chair or sitting a little bit in the center of your cushion if you're sitting cross-legged. But just taking a breath here and feeling into the ground, feeling rooted. From this strong base, we lift up through the top of the spine, elongating upwards, relaxing the shoulders, relaxing the arms. You could even place your palms down on the thighs. And even relaxing the muscles around the face unclenching the jaw and making that conscious decision to either close the eyes or to leave them open. Just take a moment here to notice how the body is breathing. No need to change the breath. No need to do anything. This is actually just about resting. However, your breathing is fine. Just notice. When we find that the mind has drifted off, and it will, that is what the mind does, it has thoughts. We don't treat that as a problem, something in need of fixing, but we can gently acknowledge it. We can say thinking just to acknowledge that's what we're doing, and then we come right back to the breath. Bringing our attention home to feeling the in breath and out breath as it moves through us. At this point, as you rest with the body breathing, is there an experience that you're okay in this moment, that you don't need to fix anything or change anything? Need to judge anything? Can you just rest here? In this moment as we rest we might even have an experience of basic goodness, and then we might have the thought, oh, is this what it is? And then we're out of it. But let's just come back to the breath. Just notice the body breathing. Promise that we would do a second practice. So point, I'm gonna ask you to shift your attention from the breath to your emotional landscape. Just notice what you're feeling right now. Maybe you do feel relaxed, maybe you feel annoyed or there's a lot of anxiousness or you feel heartbroken. We're gonna acknowledge whatever emotions are present. We're also going to expand our awareness into the environment a bit a bit of a yes and approach. So notice how you're feeling. And we're going to say just in the mind comfort of our own minds. I am feeling we're going to acknowledge it, "and." So for example, I am feeling frustrated and the birds are chirping right now. Just acknowledging some of the goodness that's happening right alongside some of this strong emotions I'm carrying. I'm feeling heartbroken and my puppy is snoring at my feet. I'm feeling excited, and there's a cool breeze hitting my skin. It doesn't have to just be what we might consider negative emotions, but all of them just notice what you're feeling and widen the scope to realize that we are more than just the emotions. Dropping the stories, dropping the words. Let's once more just notice how we're feeling. Once you're ready you can emerge from the meditation itself, bringing some movement back to the body, maybe taking a few breaths if you would like. It's been said that when it comes to emotions in particular, that we can ride the energy of the emotion or it will ride us. And I think simply looking at it and expanding our lens to include some of the goodness happening alongside our emotions is very important. Thank you for practicing with me.